Warm up:
8 min
10 cal echo bike
12 plank kb pull throughs
5/5 kneeling single arm presses
20 sec reverse table top

Core:
TABATA
sit ups w/ overhead db press
high plank toe touches
bicycle crunches
low plank

Workout:
16 min AMRAP
12 cal echo bike
8 hollow body kb bench press
200 ft kb farmers carry
8 strict handstand push ups

Accessory:
4 rounds
L 50 ft/R 50 ft single arm db carry
20 alternating v ups

Warmup: 1000m row

Workout: 10 rounds steady work
Row 250m
6 pull-ups
8L/8R bent over single arm dumbbell rows @35
12 push-ups

Try to sustain same steady work pace

Core: 8 rounds of:
15 situps
30 bike crunches
:30 plank hold

Stretch

2500-yard swim at 24 Hour Fitness

6 mile run.
Heard cracking sounds and looked ahead to see a large tree limb fall onto the trail as we were approaching. Luckily nobody at that spot, we were about 30 yards away.

Wow. Weird when that happens. I had a big limb fall off randomly near me in my yard once.

4.5 miles